The Daily Balance

I know there will be days that you simply cannot make it the gym. Maybe there’s just not enough hours in the day or you are simply too exhausted. So this week, on ‘Work-it’ Wednesday, we’re going to focus on how you can do little things throughout the day/week to contribute to your energy expenditure — a fancy term for how much energy you allow your body to use.

According to an article from the MayoClinic, “even lean individuals store at least two to three months of their energy needs in adipose tissue whereas obese persons can carry a year’s worth of their energy needs. It is the cumulative impact of energy imbalance over months and years that results in the development of obesity or undernutrition.”

Actually, as reported in a study conducted by the MayoClinic,  “NEAT is far more important for calorie-burning than exercise in nearly everyone.” I know, I too was a bit taken aback, so I dug a little deeper.

Bear with me for a minute while we talk this scientific stuff out. — There are three principal components of human energy expenditure (EE). They are as follows: basal metabolic rate (BMR), thermic effect of food (TEF) and activity thermogenesis. In addition, there are small components of EE that may contribute to the whole, such as the energetic costs of medications and emotion.

“BMR is the energy expended when an individual is laying at complete rest, in the morning, after sleep, in the postabsorptive state. In individuals with sedentary occupations BMR accounts for approximately 60 percent of total daily EE. Three-quarter’s of the variability in BMR is predicted by lean body mass within and across species. TEF is the increase in EE associated with the digestion, absorption, and storage of food and accounts for approximately 10-15 percent of total daily EE.”

What does this all mean, you ask? Well, the energy your body expends while you are at rest affects your EE more than the activity of digesting food. But what about the other 25-30 percent?

Enter: Activity thermogenesis. Activity thermogenesis has two counterparts, exercise-related activity thermogenesis and Non-exercise Activity Thermogenesis (NEAT). “For the vast majority of dwellers in the U.S., exercise activity thermogenesis is negligible. NEAT, even in avid exercisers, is the dominant counterpart of activity thermogenesis and is the energy expenditure associated with all the human activities. NEAT has an enormous variety of constituents including occupation, leisure and fidgeting” (MayoClinic).  Because of this, NEAT is challenging to study and its role in human energy balance has been difficult to define.

“NEAT is highly variable and ranges from ~ 15 percent of total daily energy expenditure in very sedentary individuals to more than 50 percent in highly active persons. Even minor changes in physical activity throughout the day can increase daily energy expenditure by 20 percent. NEAT is impacted by environment, but is also under biological control” (MayoClinic).

Now as technology increases, it seems that the opportunity for NEAT decreases. Some examples: elevators, snowblowers, riding lawn mowers, remotes, drive-thrus, dishwashers, cars, the list goes on. When the energetic cost utilizing all this technology is calculated against how much energy it would take to perform these tasks without technology, it approximates to 100-200 kcal/day; a caloric deficit that potentially could account for the entire obesity epidemic. Daily, that is equivalent 10-20 pounds a year! No wonder America is in the situation we’re in right now.

Read this summary of the study conducted by James Levine at the MayoClinic. Some highlights:

• Sedentary lean and overweight people were fitted with “magical” underwear which monitored every movement of the body. Subjects were fed 1000 calories above their weight maintenance levels. People who can activate their NEAT don’t gain fat when overfed, while those who don’t switch on their NEAT were gaining literally 10 times more fat!
• Those who were obese moved 2½ hours less than lean people – which equates to about 350 fewer calories a day.
  Ambulation movement seemed to be the difference maker – not so much preplanned power walking, but just constantly taking opportunities to move. Note: most of the subjects had desk jobs.
• About 30% of a person’s daily expenditure comes from NEAT. (The other portions are from basal metabolism and thermic effect of eating). Those who are active have higher percentages of NEAT. This is the factor we have control over.
• NEAT burns more calories than exercise in most non-athletes. — FASCINATING!
• In the last 100 years, we have imposed a massive environmental kibosh to our ancient biology. 150 years ago, 90% of the world’s population were agriculturists.

I find this information so fascinating! It certainly doesn’t surprise me. Take a look around at all the ways our world has made it easier NOT to move around! It’s hard not to establish lazy practices when the opportunities for them are so abundant. After educating myself on this information, I plan to be much more cognizant of NEAT and how I can work more of it into my day.

Some ideas:

• Take the stairs!
• Meet a friend and walk outside during lunch (DO NOT eat lunch at your desk!)
• Avoid picking up that phone and walk to your colleagues offices to discuss workplace issues.
• Catching up with an old friend or family member? Take your cell phone and head outside for a walk.
• Listen to music, you’ll be encouraged to move to the beat!

Step up and take the stairs! (image credit: home.wangjianshuo.com)

Do you have a desk job? Do you try and fit NEAT into your day? How? Share some of your ideas with us!

18 Responses to “‘Work it’ – get NEAT, already!”

1. VeggieGirl said:

   I’m ALLLLLWAYS fidgeting – I can’t sit still, and rarely sit (only in class and when eating), haha

   Posted on April 22, 2009 at 9:51 am | Reply
2. TorontoGirloutWest said:

   I have a desk job! Except for when I’m in court and then I’m standing pretty well most of the day.

   It’s hard getting out and being NEAT – especially the lunch time thing. I try to get away from my desk but the calls just don’t stop and cases have to be prepped. So most of the time I eat at my desk, snap a few pics for the blog, and keep on working. Bad, eh?

   Now that the weather is good, I’m going to make more of a point of getting outside!

   Posted on April 22, 2009 at 9:52 am | Reply
3. Run Sarah said:

   I make sure I get up and walk around frequently…also good for posture and back pain!

   Posted on April 22, 2009 at 10:34 am | Reply
4. Jenn (eating bender) said:

   Oh my gosh, Shannon! I saw your comment on my blog and just got done reading your “About Me” page. I don’t think we could get much more similar! I swear I am not lying: I met my boyfriend sophomore year as well, and he asked me out and I turned him down because he wasn’t in my “crowd” and started dating someone else. I finally figured out junior year that I was an idiot, but that extra year we spent talking on AIM (haha, those were the days!) were so important to forming our relationship. We’ve been together ever since (we’re seniors in college now) and I am looking forward to living with him in Chicago after graduation.

   As if that weren’t enough, what you are doing for your career is exactly where I hope to be in a few years. I would love to talk shop with you sometime! I will email you shortly!

   P.S. I looove NEAT! I fidget all the time

   Posted on April 22, 2009 at 11:08 am | Reply
5. Sagan said:

   Love NEAT- lifestyle activity is way more important than whether or not we get to the gym.

   I always stand rather than sit in front of my computer. And I walk EVERYWHERE

   Posted on April 22, 2009 at 11:36 am | Reply
   • thedailybalance said:

     Jenn– Thanks so much for the comment! WOW we really are alike

     p.s. I just sent you an email back!

     Posted on April 22, 2009 at 2:22 pm | Reply
6. K said:

   Very interesting!! I always take the stairs and I don’t park as close as I can to the entrance to a building – walking is good

   I have to admit, when I read the people were fitted with “magical” underwear I giggled a little bit!

   Posted on April 22, 2009 at 11:59 am | Reply
   • thedailybalance said:

     K- I know! funny visual, huh?

     Posted on April 22, 2009 at 2:20 pm | Reply
7. Vanessa said:

   Interesting read! I am a total fidgeter

   Posted on April 22, 2009 at 12:43 pm | Reply
8. Sarah said:

   Really, really interesting and well written post!!

   I never knew it had a scientific name, but it makes so much sense that this movement would be related to calorie burn and obesity (or lack there of). And it also makes A LOT of sense why my BF never gains a pound… he rarely can sit still..

   Posted on April 22, 2009 at 12:43 pm | Reply
9. Scoop said:

   Hi there! Thanks for stopping by my blog. I have to say that you’ve created an incredible blog. I just love all the fun sections. Sometimes, all the food chatter gets repetitive, ie I ate yogurt with my oats this morning and then went running, woo hoo. So did every other fitness blogger, including me. But I really like the variety here. Keep up the good work!

   One of these days, I would like to enter some pics for voting on your fashion page. I couldn’t find the post where you describe your process. Can you please point that out again. This seems like it will be very fun.

   Posted on April 22, 2009 at 2:01 pm | Reply
   • thedailybalance said:

     Scoop – Thanks so much for the kind words — I’m so glad you enjoy the blog and I hope you continue to visit

     p.s. here are the rules for Fashion Friday http://www.thedailybalance.com/2009/04/09/fashion-friday-contes-review/

     Posted on April 22, 2009 at 2:18 pm | Reply
10. Amber said:

    That is SO interesting. Technology really is allowing us to be lazy.

    This is the first time I’ve ever had a desk job and I’ve been finding I’m WAY more exhausted at the end of the day from it. Weirdly, enough. In the past I’ve been both a waitress and a lifeguard/swimming instructor. Both high-energy jobs where you’re moving around LOTS. I would always feel energized after a shift at my old jobs, but now once the day is over and I’m done staring at the computer screen for eight hours I am SO SO exhausted. I think it’s because I’m sedentary for so long, so I’m going to try and make an effort to fidget and move around more at the office!!

    Posted on April 22, 2009 at 2:10 pm | Reply
    • thedailybalance said:

      Amber — I feel the same way! REALLY wish I had more of an opportunity to move around, but it’s difficult with a desk job! HATE staring a compuiter screen all day! I’m just trying to move around as much as possible — even if people think I’m a weirdo

      Posted on April 22, 2009 at 2:20 pm | Reply
11. ellie said:

    My attention span lasts a total of about 3-4 minutes so I am constantly getting up and doing other stuff (running to another room to get something, cleaning, fidgeting). I stant when I am on the phone and wander around too. Now if only I could type whilst walking…(though I just noticed that I have been swinging my leg the entire time I have been writing this- does that count?)

    This was a great post- thanks for sharing!

    Posted on April 22, 2009 at 2:51 pm | Reply
12. la couturier said:

    What an interesting article! I actually don’t fidget. Occasionally I’ll have the urge to dance & bop around in my chair, but other than that, I think I’m alright =]

    Bisous,
    La C.

    Posted on April 22, 2009 at 4:17 pm | Reply
13. Work it - Fitting in fitness « The Daily Balance said:

    [...] Get NEAT! Image credit: extras.missoulian.com [...]

    Posted on July 29, 2009 at 9:14 am | Reply
14. Fitness News Round-up | The Daily Balance said:

    [...] Walking to the photocopier and fidgeting at your desk are contributing more to your cardiorespiratory fitness than you might think. Read how you can Fidget Your Way to Fitness (For more info, read my post on NEAT!) [...]

    Posted on July 6, 2011 at 9:28 am | Reply